Forget plastic surgery. All you have to do is eat your way to great-looking skin.
The healthier the foods you consume are, the better your skin looks. No vitamin C and you’ll have no collagen. Too little vitamin A or essential fats and you’ll have dry, rough skin, and too little zinc is a recipe for greasy skin and stretch marks.
So forget plastic surgery. For glowing, gorgeous, youthful skin, it makes sense to eat your way to fewer wrinkles, pimples, age spots and other beauty plagues.
Healthy Skin Nutrition
Resurfacing your skin. lt‘s no accident that vitamin A is the number one vitamin used topically to improve the texture and appearance of ageing skin. Vitamin A is a powerful agent for increasing cell turnover, so that skin looks more youthful.
This skin vitamin comes in two forms: retinol, the animal form found in meat, ﬁsh, eggs and dairy products; and beta-carotene, found in red, yellow and orange fruits and vegetables.
Apricots, carrots, sweet potatoes and pumpkin are all good sources of beta-carotene.
Here is a tip – Include a raw carrot juice daily for the natural vitamin A content. which helps to regenerate skin cells.
Eating For Healthy Skin
Foods to tighten and tone. Thanks to New York Times bestselling author Dr Nicholas Perricone, we now know that good skin is a very ﬁshy business.
Fish is not only a good source of the antioxidant co-enzyme Q10 (CoQl0), but an outstanding source of high-quality protein that helps with cellular repair and essential fatty acids (EFAS), which are responsible for healthy cell membranes.
He says. EFAs hold water, so the stronger they are, the plumper and younger your skin looks.
Fish also contains a powerful antioxidant compound called dimethylaminoethanol or DMAE. This chemical stimulates nerve function and the muscles to contract and tighten under the skin. says Dr Perricone, it is a magic bullet for great skin tone, keeping your face ﬁrm and contoured.
For radiant skin, eat cold-water ﬁsh such as salmon, mackerel or tuna. three times a week. Other good face ﬁrmers are walnuts and ﬂaxseed oil, soya oil, pumpkin seeds and sunﬂower seeds. Flaxseed oil may also be useful in the treatment of skin conditions such as eczema.
Best Ways To Look After Your Skin
Perhaps your skin‘s biggest enemies are free radicals, produced by UV rays as well as pollution, stress and even breathing.
These nasties lead to skin inﬂammation. as well as the degradation of collagen, the support structure for your skin. according to Leslie Baumann, of the dermatology department at the University of Miami in Florida.
Nutrition For Healthy Skin
Nature has designed some pretty clever foods that, if eaten regularly, act as natural wrinkle ﬁghters.
Natural wrinkle ﬁghters. Start with apricots and tomatoes, rich in lycopene, nature’s sunscreen. For maximum anti-ageing, add a daily bowl full of berries, a glass of red wine or a freshly brewed pot of tea.
In a 2004 study by the veterinary science faculty at the University of Sydney Australia, a potent free-radical scavenger called pycnogenol was found to reduce the amount of inﬂammatory sunburn in mice.
Pycnogenol can be found in grape seed, grape skin, cranberry, blackcurrant, green tea, black tea, blueberry, blackberry, strawberry, black cherry, red wine and red cabbage.
Still want a stronger defence against free radicals and the surgeon‘s knife? Here’s a potent free radical-busting combination: vitamin C, vitamin E, glutathione and CoQ10.
A 2002 German study published in the Journal Of Pharmacological And Biophysiological Research found that, together, these antioxidants could reduce inﬂammation caused by UV rays.
You‘ll ﬁnd vitamin E in vegetable oils, nuts and green leafy vegetables, and vitamin C in leafy citrus fruit, berries and green leafy vegetables. Asparagus is high in glutathione and CoQl0 is found in seafood, spinach and nuts.
Other antioxidant-rich foods are prunes, plums. capsicum, beetroot, parsley, ﬁgs, raisins and legumes such as red kidney beans. Also don’t forget herbs and spices, an often neglected way to boost antioxidants in the body.
Herbs and spices contain several natural water-soluble phenolic acids and ﬂavonoids that can protect the body against oxidative stress and inﬂammation, says Dr Michael Fenech, principal research scientist on the CSIRO’s Genome Health and Nutrigenomics Project in Adelaide Australia.
Add cinnamon to your cappuccino, drink tea made of fresh mint or ginger, roast lamb with herbs such as rosemary, sage and thyme, and indulge in turmeric-rich curries. Try Gourmet Gardens herb tubes if you can’t buy fresh.
Skin Care Nutrition, Healthy Foods Clear Skin
Out, damn spot. There are two types of spots that detract from youthful skin: age spots and pimples. Deﬁciency of a trace element called selenium, along with sun exposure and sugar in the diet, is believed to be a factor in age spots.
To stop spots. you should not only wear an SPFl5+, but eat selenium-rich foods, including garlic. brazil nuts. macadamia nuts and sesame seeds.
A study published in 2003 in the British Journal Of Dermatology also showed that skin was less likely to suffer oxidative damage when selenium levels were high. Eating garlic, which also contains vitamin C and sulfur, can help banish blemishes.
Zinc is another natural substance that is necessary for good skin. Rich sources of zinc are oysters, ginger root, lamb, pecan nuts and brazil nuts.
How To Look After Your Skin Naturally
Softening up. Extra-virgin olive oil has a high concentration of a monounsaturated fatty acid called oleic acid, one of the most powerful anti-inﬂammatory foods in existence.
Oleic acid is a member of the omega 9 family. lt can make the difference between a complexion that resembles a piece of old shoe leather and one that looks and feels like a rose petal.
For younger looking skin, aim to eat about 20g, or two tablespoons of good fats a day, including olive oil.
Avocados contain oleic acid, as well as the antioxidants vitamin C and E. Try having some on toast with lycopene-rich tomatoes, accompanied by a cup of green tea, for a super skin-boosting meal.
For baby-soft skin, avoid dehydrating drinks too, like alcohol and caffeine. “Try Campari and soda during summer, as this is less dehydrating than wine and champagne, of course, cool, ﬁltered water is great too.
The Top 10 Young Skin Foods
Healthy Food For Skin Care
Debloat and depuff. Your capillaries are the pipelines for your skin cells. When they are weak, or not working efﬁciently, your skin cells don’t receive all the oxygen and nutrients they need. This leads to poor elimination and sallow, puffy, prematurely aged or dull skin.
Bioflavonoids in citrus fruits can help to protect your capillaries, as well as support collagen production. So, next time you’re at a juice bar, mix pink grapefruit, orange or lemon into your fruit or vegie blend.
Ginger Essential Oil Benefits Skin
Ginger and skin care. Ginger juice or essential oil can help detoxify the skin. it can clear sores and spots, whether applied (sparingly) neat to the skin, in an Oil or facial steam. Read more about health benefits of ginger essential oil.